Great exercises to get your heart and lungs working to improve overall fitness and burn off fat.

Jumping Squats

A great cardio exercise and excellent for building up power in the legs. Try to do 3 sets of 10, maintaining that posture throughout.


Powerbag Deadlift to Burpee

An excellent exercise for the back and as a cardio workout. Try to do 3 sets of 10, giving yourself a good breather in between.


Powerbag Shoulder Press to Burpee

This is a brilliant way of working core strength and shoulders while getting a great cardio workout. You don't need a powerbag - anything will do, such as a sleeping bag. Try to do 3 sets of 10.


Rowing Machine Challenge

Rowing machines can be dull, so why not try this challenge to burn fat and improve your cardio?


Squat Thrusts

An all-round excellent workout, providing high intensity cardio as well as training for your whole body.


ViPR Lunges

ViPR Lunges really work your legs, especially the quads - as well as providing a good cardio workout.


ViPR Shuffle

The ViPR Shuffle is amazing for an overall cardio workout. It also helps strengthen your legs as well as improving lower-body co-ordination.


ViPR Spider Crawl

The ViPR Spider Crawl is a real tough workout both for cardio and for building core strength.


  • Tracey"I was stuck in a rut training 5-6 nights a week, going to the gym and trudging the treadmill for hours on end and not seeing any results. Then I met Dale. We had an initial trial session and consultation to ascertain what I wanted my goals to be. I wanted to get fitter, stronger and have more endurance. After my first couple of sessions I started to notice a difference. I have a weekly session and thoroughly enjoy it. Dale is very laid back, got the gift of the gab and is highly motivating. The time flies by and I always feel invigorated after" Tracey, Derby * Results may vary from person to person.
  • Jordan"Seven months ago I was six stone overweight and unbelievably unfit. When I started training with Dale I had 3 sessions a week and straight away he motivated me to go to my maximum in my training sessions, in turn improving my fitness levels and confidence. It wasn't long before the weight started coming off and I can now fit in to clothes that I couldn't fit in to for years. Now I have reached my weight loss goal of six stone in six months. I could never have achieved this without the help and influence of Dale." Jordan, Derby * Results may vary from person to person.
  • Amanda"I'm Amanda, soon to be 40.  My weight journey started a long time ago at well over 19 stone.  By January 2013 I'd started to put the weight I'd lost back on. I was 14 stone 7lbs when I started training with Dale.  Three sessions a week and I'm now 7lbs off goal weight. I'm fitter than I've ever been and my life has changed significantly. I would never have even considered completing the Three Peaks challenge if I hadn't trained with Dale.  The sessions are hard work but I can honestly say I never thought I'd actually enjoy exercising.  I wouldn't be where I am with my fitness levels or weight loss if I'd just joined a gym and let's face it pay the money but never go!" Amanda, Derby * Results may vary from person to person.
  • Rick"During the past 18 months I have had two Personal Training sessions a week with Dale. At the start I had no muscle definition or shape and my waist had increased to 38in. I have found that Dale is a great motivator, always delivering varied exciting sessions with an aim to achieve my personal goals. Having followed a tailored diet plan my waist has reduced to 32in, and my shape has improved by increasing muscle definition. My body is now in the best shape ever and with Dale's friendly personality I really look forward to each PT session. I now feel great and it has increase my confidence." Rick, Derby * Results may vary from person to person.